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Conditioning: Building Flexibility and Strength

Flexibility Training Benefits

Increase your flexibility through:

Warm-up routines, such as walking around for 5-10 minutes while swinging your arms in wide circles

Stretching routines where you hold each muscle in a stretched position for 10-30 seconds. The ideal stretching program would be 30 minutes a day, three days a week, but even fitting short sessions whenever it’s convenient will help.

Pilates, yoga, or tai chi, which are great ways to develop a regular stretching program

Strength Training Benefits

Increased physical capabilities

Increased stamina

Increased muscle mass

Decreased risk of injury

Certified fitness professionals can help you design your own strength-training program. Typically, you focus on a particular muscle by doing a set of 8-12 repetitions. Over time, as you build strength, you can increase the weight or the number of repetitions.